| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 12.50 |
Month: | 71.00 |
Year: | 480.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.50 | 13.00 | 22.20 | 4.00 | 165.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 4 miles in the AM on treadmill and strength training at gym. 11 miles in the early afternoon circling around the wood chip path at Liberty Park. Had planned to do one 15 miler in the AM, but bailed as I felt like crap. Then felt guilty and had to cram in some more miles. Felt much better on the second run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. Recovery from Super Bowl. The monday after the Super Bowl should be a federal holiday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles in the gully with two of my boys - Garrett Jones and Ryan Fuller. The gully is mostly sand and wood chip with a huge hill at mile 4. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.50 | 0.00 | 4.00 | 9.50 |
| This was my 60 minute treadmill workout that I try to do once a week. I do 2 minutes at 7 mph, 2 at 8 mph, 2 at 9 mph, and 4 at 10 mph I do this for 60 minutes increasing the speed .1 every 10 minutes so that the last 10 minutes are at 7.5, 8.5, 9.5, 10.5. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy seven today at Sugarhouse Park in advance of the all important SLTC 10K on Saturday. Seriously, those people put on great races - great shirts, hot coffee after and tons of Great Harvest bread. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 32 minutes. Did a few fast strides over the last mile. Felt a littly more achy and sluggish than I would like the day before a race. Sleep and the 10 am start time tomorrow should help. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SLTC Winter Series 10k (6.2 Miles) 00:36:26, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.20 | 0.00 | 9.20 |
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The conditions this year were better than last year - windy/cold rain instead of a full on blizzard. This is a flat out and back course along the south shore of the Great Salt Lake. I really enjoyed the first 5k with the 20 mph wind at my back. Ran splits of 5:46, 5:47, and 5:43.I felt like I was running pretty conservatively. I hit the 5k turn around in 17:54. On the last 5k I did my best Eric Norpoth imitation (obscure reference to the "blood sucking leech" who would draft off of Prefontaine and then blow by him in the end) and tucked in behind a couple guys. Ran 5:59, 5:58, and 5:58 coming back. Can't say I had much of a kick as I averaged 5:51 for the .2. I won the Masters division and was really happy with my 36:26 - my fastest 10k in many years not counting the downhill Deseret News 10k.
3 miles on the eliptical in the afternoon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just ran an easy two miles today followed by weights at the gym. I actually worked pretty hard and expect to be sore tomorrow. It's a 3 day weekend, so I plan to do a long run tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles today in 2:08:54. From home I ran to Sugarhouse Park and did two laps around the road loop. Then weaved (wove?) my way north and west through Salt Lake to Liberty Park. Did several laps around the 1.45 mile wood chip path. Felt pretty good and actually enjoyed the light 40 degree rain that fell the entire time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles in 54 minutes. Plus an additional .5 around the block with Andy. Felt a weird little twinge on the outside of my left knee at the end. Probably should have done today's run on trails instead of the road or else done some cross training as I felt a little beat up from the hard 10k on Saturday and yesterday's long run. Will use some common sense tomorrow.It's only February! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 70 minutes. That would definitely have to qualify as "easy miles", but I think the sand and hills in the Dimple Dell gully make it a bit harder. It was a great run today which is true anytime I'm off the roads and on the trails. Having the trails free of snow is a HUGE bonus in February. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting today. Did 30 minutes on the lifecycle (10.8 miles) and 4 miles on the eliptical followed by weights. Did two sets of 10 squats with 185 lbs with the meat heads over in the free weights. Lots of push-ups, sit-ups, pull-ups. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.50 | 4.50 | 0.00 | 11.00 |
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Treadmill run at gym.
1 mile warm-up in 9:30
9.4 miles in 60 minutes. I started at 9 mph and went up .1 every five minutes. Counting the cool down, I did 10 miles in 1:04:49. I cheated though. During the run I consumned 20 oz. of Cytomax which, according to the side of the bottle "reduces perceived exertion by 20%" and "lowers lactic acid level during training by 40% and "reduces oxygen consumption rate by 11%.
I'm pretty sure that if I quadrupled the dose I could run a marathon in around 2:10 :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
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Great run today from my house in Sugarhouse up Emmigration Canyon to the top of Little Mountain and then down past the resevoir and finishing at I-80. Total of 15.75 miles with the first 12.5 being uphill. It's basically the Deseret News Marathon course in reverse. The weather was a challenge. I actually started out in shorts as it was sunny and nice at my house. After about a half mile I came back and changed into tights. Good decision as it was snowing quite hard as I climbed Little Mountain and dropped down into East Canyon. Fierce wind chill too. Ann met me at the end so I could wrap up in a quilt in the warm car for the ride back home down Parley's Canyon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rested today. Went to Chipotle for dinner. They had buy one, get one free burritos! Jazz had an incredible 4th quarter comeback and overtime victory. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM workout - Got to the gym before work at 5:30. Did an easy mile on the treadmill and a mile on the elliptical. Did a hard weight workout. My legs and arms feel like jell-o now. I plan to do an easy 6-7 tonight.
PM workout - 5 miles in 37 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 1.00 | 0.00 | 10.00 |
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10 miles in 1:07:57 (6:48 average) on the rolling 1.4 mile Sugarhouse Park road loop.
Mile splits: 8:28, 7:20, 6:50, 6:47, 6:21, 6:15, 6:12, 6:12, 5:51. 7:29
Glad to get in a quality run today as I have parent-teacher conferences the next two days at school and will be working 15 hour days. It'll be hard to get in more than a handfull of miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Foiled by parent-teacher conferences |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| Eight miles in 57:49 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four today plus some fast strides. Race tomorrow. I should run well if the conditions are right. I'm going to aim for 5:56 pace for 15k. I've dropped a pound or two since the 10k (36:26) a couple weeks ago, so that should help. I've been reading Matt Fitzgerald's "Racing Weight" the last couple weeks and highly reccomend it for all endurance athletes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SLTC Winter Series 15k (9.34 Miles) 00:55:19, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 9.50 | 0.00 | 13.00 |
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Good race today at the SLTC 15K. The weather was good, especially for this time of year. The only negative is that I developed a pretty bad side stitch around mile 6 that just kept getting progressively worse and forced me to back off my pace at the end. I'm not sure why it happened as the 5:50 pace I had been running felt pretty comfortable. But overall, pretty good, and I'm significantly ahead of where I was last year at this time when I ran 56:48 for the same race.
Splits: 5:44, 5:54, 5:57, 5:56, 5:55, 5:49, (36:36 at 10k) 5:57, 6:04, 6:06, then averaged 5:53 pace for the .3
Ran and easy couple miles after with Bill Cobler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in 1:16 in Sugarhouse Park. Maybe should have run longer today, but tomorrow is the first official day of track practice and I want to be able to workout with the team. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.50 | 13.00 | 22.20 | 4.00 | 165.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 149.00 | Calories: 0.00 | |
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